How to deal with election anxiety, according to a psychologist

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Instead of being excited about the upcoming election, many of my patients and friends—regardless of political affiliation—reported dread at the thought of “the other side” winning. Democrats tell me they fear that Donald Trump will destroy our democracy; Republicans fear that Kamala Harris will turn the United States into a socialist society without family values.

Watching the news leaves people of both groups tired, depressed and afraid of the future. Each part of the world is made to believe that the other part is stupid, deeply misguided, immoral, dishonest or plotting to destroy the country they love.

I am a psychiatrist specializing in the treatment and research of fear and anxiety. my book, Fear: Understanding the Purpose of Fear, and Harnessing the Power of Anxietyexamines the politics of fear and the role the media plays in today’s anxiety. Scientific theories about fear can provide a useful perspective on election anxieties and suggest some practical tips for managing political-related anxiety.

People are a kind of nations

As humans, we have a strong tendency to form group associations, whether based on nationality, race, religion, sports, school, or other social interactions. People care a lot about their team members. Researchers have found that areas of the brain involved in empathy are more active when people see, for example, a member of their college getting hurt compared to someone from a rival college.

Nationalism is not inherently related to a particular race, ethnicity, or nationality. Instead, all people are born with a desire to connect with their acquaintances.

Ethnic discrimination can be strengthened in the face of an external threat. Threats from the outside can make you both resentful of the “others” who are not in your group and more trusting of your nation’s people and nation’s leaders.

This thinking is not really bad. Tribalism has helped humans to live like animals by fostering the unity needed to defend against an invading tribe, predators, or natural disasters.

The media and leaders play with inter-ethnic communication

Leaders and the media know how to exploit our nationality to circle the wagons. They can stir up nationalism in an effort to motivate people to avoid or attack the other side and continue to donate, vote and watch their side’s cable news.

For most media outlets in the US, like all companies, revenue is the top priority. Most important to them is the number of hours you watch, scroll, and click. Science shows that emotions, especially negative ones, attract attention; fear makes people cling.

Media organizations on both sides of the political spectrum recognize that negative stories keep audiences engaged. No matter what news channel you’re watching, when was the last time you turned away happy, strong and peaceful? Most of the time you end up hearing that the whole world is on fire.

During election season, these changes become stronger as politicians seek money and votes, and the media take advantage of the opportunity to sell more ads.

Managing anxiety about political issues

You can care about your life and your country at the same time. Here are some helpful tips:

Resist the tyranny of nationalism. Remember that when you fear the other side, your old instincts take over, leaving your critical thinking skills behind. It is not possible that the political leaders and the media you identify with are always right and the other side is always wrong. Have some skepticism, especially when the message inspires fear.
Reduce exposure and choose what you eat. Cable news in the US focuses on a few topics and fills you with an endless stream of amazing political analysis and analysis. Five more hours of news consumption won’t add to what you learned in the first hour, but it will add to your emotional exhaustion. My patients who limit their media exposure to an hour of their favorite news program feel better and more valued. If you can read rather than watch, do so. Be informed, don’t get frustrated.
Rate your stories you take. Don’t get caught up in the limited worldview of what your nation is showing. Listen to neutral sources, and different viewpoints, in your news feed. Boring media is often emotionally draining.
Always be open to the good. When you are scared, your attention follows, focusing on the stimuli that are associated with what scares you. This is an evolutionary function of trying to keep you safe from danger. It’s a natural short-circuit by redirecting your attention to good news. Check out news about science, health, arts, sports and community service.
Experience the real world. What you see shapes what you believe, and that directs your emotions. Get out of whatever negative news bubble you’re trapped in and engage with the real world. Visit your neighbors and nature. Balance your emotions by engaging with the real world in a safe and dignified way.
Get over the breakup trap. Refuse to be demonized by others. Political beliefs are only one part of the identity of any American identity. Make an effort to identify common ground outside of politics. You can go to the gym, share a meal, talk about art and science, or do yard work with people of different political views.
Continue your habits. It is important to maintain normal lifestyles, hobbies and social interactions that keep you happy and balanced. Remember that exercise is a great antidote to anxiety.
Drive power. You can be overcome by fear, depression or hatred – or you can turn that energy into positive political activism, productive discussions and making an effort to learn the facts. Instead of being afraid, choose to be active in politics.

Remember, this election cycle will pass. Use this time as an opportunity to increase your political knowledge. Be happy for your side, do what you can to support it, go vote. Don’t be afraid.

Arash Javanbakht, professor of psychiatry at Wayne State University.

This article has been republished from The conversation under a Creative Commons license. Read the first article.

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